Warmup
For quality:
100 Total sandbag hip thrust (glute bridge)
50 Total sandbag lunge
25 Toal pull – up
Workout
Stair climbing: Walk up 200 steps while holding the sandbag any way you want. Make sure you also walk back down the stairs!! Use a railing if necessary. And if you only have access to 4-5 porch steps, do it anyway!!!
Accessory
5×30 Pogo hops, think jumping rope, without the rope
3×8 Vertical jumps (Aim for something out of your reach) – Rest 15-20s between jumps and 2 min between sets
3×4 Long jumps – Rest 20s between jumps and 2 min between sets
Cool Down
Calf wall stretch for 2 min on each leg